If you snore, or share a bed with someone who does, you know how it goes. One of you lies awake, the other wakes up wondering why everyone looks so tired. The good news is that a few small changes can sometimes make a difference, and you can start on most of them tonight.
Snoring is very common, and it isn't always a sign of anything serious. It happens when the airflow through your nose and throat is partly blocked as you breathe in your sleep, which makes the tissues at the back of your throat vibrate. Anything that narrows that space can add to the noise.
Here are some simple things worth trying.
1. Try sleeping on your side
Lying on your back often puts pressure on the back of your throat, which can make snoring worse. The NHS suggests sleeping on your side if you snore. A body pillow or a firm pillow behind your back can help you stay put, and some people find a wedge pillow helps too.
It can take a few nights to get used to a new position, so give it a fair go before you decide it isn't working.
2. Go easy on alcohol in the evening
A drink in the evening might help you nod off, but alcohol relaxes the muscles in your throat, and that can make snoring louder. The NHS advises avoiding alcohol before bed if you snore. If snoring is a regular problem, try swapping your evening drink for something else for a week and see whether anything changes.
3. Look at your weight, if it applies to you
Carrying extra weight, especially around the neck, can narrow the airway. The NHS says losing weight can help if you're overweight. That isn't a quick fix for tonight, but regular activity and a balanced diet are good for your sleep in lots of other ways too.
4. Keep a steady bedtime routine
Good sleep habits matter more than you might think. Going to bed and getting up at about the same time each day, and keeping your bedroom dark, quiet and cool, all help you sleep more deeply. The NHS has more on good sleep habits alongside its snoring advice.
5. Check whether a blocked nose is part of the problem
Sometimes snoring starts in the nose. If your nose is stuffy because of a cold, hay fever or allergies, or if the sides of your nose are on the narrow side, you may find it harder to breathe through your nose at night. Breathing through your mouth instead can make snoring more likely.
This is where a nasal strip can come in. NasalFlow nasal strips are drug-free: no medication, no sprays and no active ingredients. Flexible bands in the strip gently lift the sides of your nose to widen the nasal passages, and it starts working as soon as it's applied. NasalFlow strips increase nasal airflow by up to 30%, and they can help reduce snoring that is caused by a blocked or narrow nose.
A strip won't help if your snoring starts somewhere other than your nose, so it's one thing to try alongside the other changes rather than a cure-all. We explain more in our guide to nasal strips and snoring.
How to put a strip on properly
For the best results, wash and dry your nose first, so the adhesive sticks well. Peel off the backing, position the strip across the bridge of your nose just above the flare of your nostrils, then press it down firmly along its length. Our step-by-step guide shows exactly where it goes.
A few quick safety points. Don't use a strip if you're allergic to latex, and don't put one on broken, sunburnt, irritated or sore skin. If a rash or irritation appears, take it off and stop using it. NasalFlow strips are suitable for adults and children aged 12 and over. You can find more answers in our nasal strips FAQ.
When to talk to your GP
Most snoring is harmless, but not all of it is. Loud snoring with pauses in your breathing, gasping or choking at night, or feeling very sleepy during the day can be signs of sleep apnoea. The NHS has information on sleep apnoea and what to look out for. Nasal strips do not treat sleep apnoea, so if any of this sounds familiar, please speak to your GP.
It's also worth booking an appointment if snoring is affecting your daily life, or if the simple changes above haven't helped after a few weeks.
A simple plan for tonight
You don't need to change everything at once. Pick one or two things and try them for a week:
- Sleep on your side, with a pillow behind your back.
- Skip the evening drink.
- Put a nasal strip on before bed if a blocked or narrow nose might be part of the problem.
If you or your partner sleep a little better, you'll know you're on the right track.
Buy NasalFlow nasal strips direct, or find them on Amazon UK.
This article is for general information only and isn't medical advice. If you have ongoing breathing or sleep problems, speak to your GP or pharmacist.
Try NasalFlow nasal strips
60 large, drug-free strips for £9.99, with free UK delivery.